For cardio, you can do jumping jacks, jogging in place, side steps, knee lifts, power squats or anything that gets your heart rate up.
The drawback to bodyweight exercises is that it's hard to challenge the muscles without added resistance. To make the exercises more challenging, try:
- Slowing down: Try slow reps of 4 to 8 seconds (such as squat down for 4 seconds and push back up for 4 seconds) to increase the muscle's time under tension.
- Try small pulses: Instead of going through full range of motion (such as squatting all the way down and standing back up), shorten the movement and keep the reps short and fast. For example, when doing a squat, start at the bottom of the movement and pulse halfway up and down.
- Do more reps: Without weight, you may find some body weight exercises a little too easy. Try doing timed sets (such as doing each exercise for one minute) rather than sticking to a set number of reps.
You can find more examples in this No Equipment Workout.
